How To: Healthy Breakfast Meal Prep

Posted On Aug 23, 2017 By Erin Kuh, MBA, RD

How To: Healthy Breakfast Meal Prep

Oh, breakfast…that time of day in which we hardly have time to shower or brush our hair let alone prepare a nutrient-filled meal to start the day. With lunch and dinner-time meal prep on the rise, it only makes sense that we take the same approach to breakfast! If time is your greatest obstacle, check out these healthy breakfast meal prep recipes.

Option #1: One Bowl Stick-to-Your Ribs Oatmeal

Makes 2 servings

Nutrition info (per serving, without additional toppings): 230 calories, 25g carbs, 4g fiber, 17g protein, 7g fat

Ingredients:

  • ½ cup quick-cooking plain oats
  • ½ cup milk of choice
  • ¾ cup liquid egg whites
  • ½ teaspoon cinnamon
  • 1 tbsn peanut butter or 2 tbsn powdered peanut butter
  • ½ cup applesauce

Optional Add-ins: ½ cup fresh berries, 2 tspn honey or agave, ¼ cup pureed pumpkin

Directions:

  1. Place all ingredients in a bowl and microwave for 3 minutes on high, stirring after one minute and then every 30 seconds until finished cooking.
  2. Divide into two bowls and top with additional options, if desired.

Option #2: Easy Overnight Oats

Makes 2 servings

Nutrition Info (without extra fruit or toppings): 190 calories, 29g carbs, 8g fiber, 10g protein, 5g fat

Ingredients:

  • ½ cup plain non-fat Greek Yogurt
  • 2/3 cup milk of your choice
  • ½ cup plain oats (old-fashioned or quick cooking)
  • 2 tablespoons ground flaxseed
  • ½ teaspoon cinnamon
  • ½ teaspoon vanilla
  • Pinch of salt
  • Fruit of Your Choice: 1 diced peach, ¾ cup berries, 1 chopped apple

Optional Toppings: Chopped walnuts or sliced almonds, toasted coconut, raisins

Directions:

  1. Whisk together yogurt, milk, honey, and vanilla. Add in remaining ingredients and stir until well combined.
  2. Divide into two containers (mason jars work well!) and cover with lids.
  3. Place in fridge overnight and add additional toppings in the morning.

Tip: Make up 3-4 days’ worth and store in the fridge as a “grab’n go” breakfast option.


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